Medical Disclaimer & Safety Warning:
Physical training and combat sports carry inherent risks of injury. Consult a physician before beginning any workout program or drills shown on this website. Keep a 5% micro-bend in the elbow during straight punches to prevent hyperextension, and never use excessive compressive force during neck holds. Stop immediately if you experience pain, dizziness, or chest tightness. BoxingWiki assumes no liability for injuries.
Voice Coach Guidance
Automatically speaks the next exercise details as you check them off.
Warm-Up
Shadow boxing 3 min + wrist circles 1 min
Exercises
1
Double-End Bag
3 sets×90s reps· 30s rest
Small hand adjustments and timing
2
Reflex Ball
3 sets×60s reps· 30s rest
Hand-eye coordination for parry timing
3
Wrist Curls
3 sets×20 reps· 30s rest
Forearm endurance for repeated deflections
4
Shadowbox: Parry & CounterFocus Drill
3 sets×90s reps· 30s rest
Visualize incoming jab, parry, fire cross
Cool-Down
Wrist stretch + forearm stretch 2 min